Low Back Pain Program (Review) & a Hamstring Stretch You Can Use

Many adults suffer from low back pain at some point in their lives. Prolonged sitting, poor posture, work or sports injury, accidents and much of modern life conspire to cause back pain. The eBook Low Back Pain Program by Sherwin Nicholson includes 45 exercises to address potential muscle imbalances and other issues that contribute to low back pain.

FTC Disclosure: I received a free copy of the 64 page eBook Low Back Pain Program by Sherwin Nicholson to review. I am not a physical therapist or medical professional, so please don’t interpret anything in this review as medical advice. I am a big believer in taking care of oneself and taking charge of one’s health.

Sherwin Nicholson agreed to allow me to reprint one of his exercises for this review. It can be challenging to learn to do exercises from a book, so I think it is important to see whether the author’s method or illustrations are something that works for you. I like the diagrams Nicholson uses especially when annotated. Please keep in mind, the images and description are Nicholson’s, however I have edited and formatted to fit my blog layout. So don’t judge the book by the following layout:

Exercise: Seated Hamstring Stretch

According to Nicholson, “Virtually all cases of chronic lower back pain are accompanied by tight hamstrings. Tight hamstrings prevent proper hip mobility and force your lumbar spine to bend forward more than is necessary during demanding activities. It is your hips that should move more and not your spine. Short/tight hamstrings are a very common problem to have. We all should understand the value of stretching our hamstrings.”

Step 1: Sit down on a soft carpet for comfort. Keep your back straight and bring your knees to your chest (Deep Squat Rest should be mastered prior to this exercise). Hold them with your arms and bring your belly area firmly against your thighs. Do NOT move to step 2 unless you are firmly and comfortably maintaining contact between your belly and thighs. Squeeze gently as though you are trying to hold a flat piece of paper in between.

Step 2: Hold your feet firmly with both hands. Make sure that you feel that your pelvis and lumbar spine are aligned and engaged with your thighs. Slowly extend your legs out but keep your belly against your thighs. This will preserve your lumbar and pelvic curve together. Maintain a grip on your feet.

Step 3: Extend your legs slowly inch by inch and as far and as comfortably as you can. Hold for 1-2 minutes.

Step 4: Rest and repeat.

Note: The only part of your body that moves during this exercise is your legs. Not your spine. This is a very difficult exercise to perform initially. Your initial stiffness and short hamstring muscles may prevent you from fully executing the movement but should improve over time.

Product Description From the Author:

Learn how to self treat chronic lower back pain easily and safely with this fully illustrated, instructional, low impact, pain-safe, exercise guide long term.
The majority of cases of chronic lower back pain are either directly related to, or worsened by specific muscle weaknesses and imbalances.

This specifically designed guide carefully teaches the correct methods to move, train and strengthen your body to properly relieve back pain. It uses non-surgical, non-medicinal, and safe methods for all ages and difficulties. It will help with your current pain, to prevent the return of pain, and to reduce your dependency on medication and surgery.

My Experience and Impressions of Low Back Pain Program:

The book is short but well organized. I appreciated the use of diagrams and explanation of physiology. Although I have a lot of fitness dvds and books, there were some exercises that were new to me.

I don’t have serious back pain. Every once in awhile something gets “out of whack”, but a trip or two to the chiropractor usually resolves it for me. I do get mild pain from spending too much time sitting, and exercises (including some in this book) relieve that type of pain. Mobility exercises are especially helpful, so I like to take mobility breaks every hour or so when working at my desk. (More often is even better).

While the book is only 64 pages, it contains around 45 exercises. For around $5 it can be a good value if it helps with lower back tightness, aches and pains.

The one caveat, it can be difficult to learn exercises from the written word. I think Nicholson does a good job describing, but everyone has a different learning style. The exercises vary in intensity and required skill. Some do require a certain level of fitness, mobility and body awareness. I think that is fine as it is designed as a progression. I just thought I would mention since it is aimed towards people with back pain and the intended audience would want to be careful with some of the exercises and build up to them as their body allows.

Sam isn't really that "sly", but a college roommate thought so since she had Sly and The Family Stone on nearly constant rotation. When not editing Feeling Fit, Sam can be found pretending to be "sly" and "feeling fit"!